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Simple High-Protein Pasta Salad (Meal Prep)

A refreshing, nutrient-dense pasta salad packed with grilled chicken, crisp vegetables, and a zesty homemade dressing, perfect for healthy meal prep.
Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

Salad Base
  • 8 oz whole wheat rotini pasta
  • 1 lb grilled chicken breast chopped into bite-sized pieces
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • 1/2 cup red onion thinly sliced
  • 1/2 cup Kalamata olives pitted and halved
  • 1/2 cup feta cheese crumbled
  • 1/4 cup fresh parsley chopped
Dressing
  • 1/3 cup extra-virgin olive oil
  • 3 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 tsp honey
  • 1 clove garlic minced
  • 1/2 tsp dried oregano
  • salt and black pepper to taste

Equipment

  • Large pot
  • Grill pan
  • Colander
  • Mixing bowl
  • Whisk

Method
 

Cooking
  1. Boil the pasta in salted water until al dente, drain, and rinse with cold water.
  2. Season chicken and grill for 6-7 minutes per side until fully cooked; let rest before chopping.
  3. Whisk together all dressing ingredients in a small bowl until emulsified.
  4. Combine pasta, chicken, vegetables, olives, and feta in a large bowl.
  5. Pour dressing over the salad and toss gently to coat.
  6. Sprinkle with parsley, adjust seasoning, and refrigerate for 30 minutes before serving.

Notes

Store in an airtight container in the refrigerator for up to 5 days. For best flavor, keep dressing separate until ready to serve.